Are you concerned about your upper body shoulder strength, arms and preventing injury in your wrists?
I know how scary it can be to start a yoga practice, especially if you are 50-75 years young. You are concerned about injuries in your wrists and not having enough upper body strength especially in your arms and shoulders to do the yoga poses and this can be frustrating, and you are just not all the way there yet and you want to get started but you are taking things one day at a time.
I have been there. I know how you feel. Before I practiced yoga, I had two shoulder injuries, one a frozen shoulder, which took 6 months of therapy to heal and two wrists’ injuries on both wrists which I had to get a steroid shot in one wrist and one shoulder. It was very painful. I could not hook my brassiere because I could not get my arms behind my back, and I could not move my arms upward. The therapist told me after therapy that I must do some kind of movement every day. I decided to do yoga and now I practice daily, and I am pain free right now. I do have compassion on myself and speak positive affirmative words over my health and life every day.
In your age group 50-75 years young, you are privileged to be alive and learning and growing and, you have developed maturity, grace, wisdom, experience, and perspective. You can also have many physical challenges including joint stress, osteoarthritis, and other types of pain. And for women, the onset of menopause (a natural decline in reproductive hormones when a woman reaches her 40s or 50s) causing irregular periods, vaginal dryness, hot flashes, chills, night sweats, sleep problems, mood changes, weight gain and slowed metabolism can also be challenging. The biggest risk factor for bone loss in women over 50 is menopause.[1]
The Oxford Dictionary definition of osteoarthritis is degeneration of joint cartilage and the underlying bone, most common from middle age onward. It causes pain and stiffness, especially in the hip, knee, and thumb joints.
The Oxford Dictionary definition of osteoporosis is a medical condition in which the bones become brittle and fragile from loss of tissue, typically as a result of hormonal changes, or deficiency of calcium or vitamin D.
Also, there is susceptibility to shoulder pain because of rotator cuff tendinitis or impingement, rotator cuff tear, osteoarthritis, and frozen shoulders.[2] The muscles in the upper arm and the shoulders are often implicated in painful conditions in the elbow and hands (wrists).[3] Actually, one of my wrist pains was caused by the injury in the shoulder impinging the nerve which goes all the way to the hand. I experienced this personally. So, the strength or weakness of the shoulder can affect the wrists.
There are several factors contributing to these symptoms including just getting an injury in the shoulder by hitting the shoulders or mental and emotional stress and faulty lifestyle and diet and avoiding regular exercise movements. Lack of regular exercise causes the joints and ligaments to become stiff and inflexible. Habitually sitting in chairs causes stiffness of the legs, hips, spine and shoulders.[4]
So, there are many health issues that can surface after 50, for example, high blood pressure, cholesterol, diabetes, arthritis, menopause, osteoporosis, cancer, anxiety, depression, compromised immune system, memory loss and Alzheimer’s disease.
Also, because of Entropy which, according to Oxford Language definition means lack of order or predictability; gradual decline into disorder, you are gradually declining and there is ongoing research to the effect that physicists say they may have found a loophole in one of their laws where entropy or (disorder) actually decreases with time. Also, it is suggested to increase your physical and your mental activity and follow a low-calorie diet to slow down your aging process.[5]
There are many different healing modalities, but if you choose, yoga can be one of the modalities you can practice after discussion with your doctor. Yoga is not only movement but uses mindfulness meditation as part of the practice.
[1] https://www.fracturedtruths.com/about-osteoporosis
[2] June 2019 article by Arizona Center of Aging: “Shoulders-Four common shoulder problem in older adults.”
[3] Acro Physical Therapy & Fitness. September 6, 2017 article: “Arm and Hand pain when it could actually be your shoulders.”
[4] Yogic Management of Common Diseases by Dr. Swami Karmananda.
[5] https://www.sciencealert.com/physicists-say-they-ve-found-a-way-to-break-the-second-law-of-thermodynamics: https://www.karger.com/Article/Pdf/271354#:~:text=46%5D%20tells%20us%20that%20entropy,kinetic)%20and%20more%20disorder%20occurs
For menopause symptoms, restorative yoga can help treat your emotional symptoms because in this type of yoga you hold the poses for a longer time and you use lots of props (e.g., blankets, pillows, blocks) to support you and, your nervous system becomes relaxed. [1]
If you have osteoarthritis and you are working with a trainer to maximize the specific exercises that are suitable for you, then yoga can help to increase your flexibility especially if your joints are achy and stiff. Your muscles will get loosen up and get toned which helps you to prevent injury.[2]
Your healthy food choices are very important also and if you choose you should include supplements and you should aim for less salty foods and less caffeinated beverages and get lots of sunlight. You should see your doctor to schedule you for a bone density scan test.[3]
If you are in your 60s practicing yoga can help to reduce anxiety because of the meditations that induces a relaxation response and the poses that build strength and balance and with a trained teacher, you can practice in a way to protect your joints. [4]
Most importantly, is developing a positive mental attitude. Dr. Joseph Murphy says in his book “The Power of Your Subconscious Mind” that:
You are as young as you think you are. You are as strong as you think you are. You are as useful as you think you are. You are as young as your thoughts.
You can set an intention and have compassion on yourself. Ask yourself where you are now in relation to your desire to strengthen your upper body. What emotions are you feeling? What would you have to believe to have this emotion? You get the belief that is holding you back. Say, in the past you believed that you could not gain strength in your upper body, but now you are more knowledgeable, and you choose to believe that you can build strength in your yoga practice for your shoulders and wrists.
Of course, you should always see your doctor first if you have any pain or starting any exercise or diet program.
[1] morelandobgyn.com/blog/yoga-for-menopause-8-poses-for-your-menopause-symptoms
[2] chopra.com/articles/6-benefits-of-yoga-for-seniors
[3] https://www.fivestarseniorliving.com/blog/5-ways-to-strengthen-older-bones
[4] https://www.aarp.org/health/healthy-living/info-11-2013/health-benefits-of-yoga.html
So, here are 3 sets of yoga poses to strengthen the wrists and the shoulders and poses to do when you have wrist pain:
1.Yoga poses to strengthen wrists:
Hand-to-foot/Gorilla Pose
Benefits: Stretches wrists and backs of legs; stimulates abdominal organs; revitalizes the mind.
Instructions: Stand with your feet hip distance wide and parallel. Bend forward from your hips with an exhale. Lengthen your torso as you come down. Lift your toes and tuck your palms underneath your feet all the way up to your wrists. Press your toes into the heels of your hands. Lift your sit bones toward the sky and let your head hang. Hold the pose and take slow, deep breaths. Release your hands. Lengthen your spine with an inhale and rise to standing.
Upward Facing Dog
Benefits: Upward Facing Dog strengthens the wrists, as well as the spine and arms.
Instructions: Beginning by lying flat on your stomach, plant your palms alongside your rib cage, and begin straightening your arms and pressing the top of your feet into the mat to lift your torso and front body. This should feel like a gentle backbend in the spine, opening and expanding the chest and the front of the shoulders. Again, remember to engage the scapula to roll the shoulders down and back, while maintaining alignment of your shoulders over wrists. Remember to keep your hands actively pressing into the mat. You should feel the weight being supported through the middle of the wrist and slightly into the base of the palm.
2.If there is wrist pain, here are three yoga poses that avoid using the wrist and build shoulder strength and strengthen arms.
Dolphin Pose
Benefits: Strengthens shoulders and back, stretches hamstrings, improves digestion and calms the mind and relieves fatigue.
Instructions: Begin on all fours. Align your knees under your hips. Lower your elbows to the floor and align them underneath your shoulders, forearms parallel.
Tuck your toes under. Lift your knees from the floor with an exhale. Reach your tailbone up and back toward the sky behind you, straightening your legs. Align your head in between your upper arms. Hold the pose and take slow deep breaths. Lower knees to the floor with an exhale.
Forearm Plank
Benefits: A forearm plank is a core body exercise that strengthens all of the muscles of the core, gives you a stronger low back, and teaches your body stabilization. Often overlooked, the transversus abdominus is the real muscle that gives you a flat belly.
Instructions: Assume a push-up position but bend your arms at your elbows so your weight rests on your forearms. Tighten your abs, clench your glutes and keep your body straight from head to heels. Hold as long as you can.
Side Plank modified
Benefits: Targets the arms, back and the core. The primary muscles used are the obliques, along with the gluteus medius and gluteus maximus to stabilize the hips. Your shoulder stabilizers keep you aligned as well.
This exercise doesn’t put pressure on your lower back or neck as many core exercises do. It is a balancing exercise and you will be building your balance and coordination. This exercise can help you be able to sustain good posture and ease of movement by building a strong core and better balance.
Instructions: Lie on your right side, legs extended and stacked from hip to feet. The elbow of your right arm is directly under your shoulder. Ensure your head is directly in line with your spine. Your left arm can be aligned along the left side of your body. Engage your abdominal muscles, drawing your navel toward your spine. Lift your hips and knees from the mat while exhaling. Your torso is straight in line with no sagging or bending. Hold the position. After several breaths, inhale and return to the starting position. The goal should be to hold for 60 seconds. Change sides and repeat.
3.If there is no wrist pain, here are three yoga poses to strengthen the upper body and shoulders.
Reverse table
Benefits: Reverse Table provides a deep stretch to the upper body, including your shoulders, chest, abdomen, and spine. This pose will build strength throughout all the core muscles and the muscles surrounding the spine. It also improves balance and posture
Instructions: Place your hands several inches behind your hips, shoulder-width apart. Press your palms flat, and turn your fingertips inward so they point in the same direction you are facing (toward your toes). Inhaling, press firmly into your hands and feet. Straighten your elbows, and lift your hips up toward the ceiling.
Inclined Plane
Benefits: Strengthens arms, legs and core.
Instructions: Sit with legs stretched in front of you. Bring your feet to touch. Place your hands on the floor several inches behind you, fingers pointing away. Your hands should be as wide as your shoulders. Press your feet into the floor and lift your hips toward the sky with an inhale. Relax your neck in a neutral position. Hold the pose and take slow, deep breaths. Lower with an exhale.
Downward facing dog
Benefits: Strengthens arms and legs; improves digestion; brings fresh blood to brain; brings energy.
Instructions: Lie on your stomach. Bring your hands under your shoulders and spread your fingers wide. Bring your feet as wide as your hips and curl your toes under. Push into the floor and come onto your knees with an exhale, then slowly straighten your legs. Release your heels towards the floor. Reach your tailbone toward the sky behind you to lengthen your spine. Bring your head in between your arms. Hold the pose and take slow, deep breaths. Release your knees to the floor with an exhale and sit back on your heels.
I would love to hear from you if you started a yoga practice to strengthen your upper body shoulders and wrists. Let me know by emailing me at Kerrinesyogamindset@gmail.com.
I teach a gentle form of Vinyasa and Restorative yoga to persons 50-75 years young. If you are interested to delve into a yoga practice and would like some guidance, please get in touch with me at Kerrinesyogamindset@gmail.com.
Kerrine Ramsey
Registered Yoga Instructor
Certified Traditional Reiki Practitioner
Certified Magnetic Mind Coach
